Powerlifting
Equipped Deadlift
The equipped deadlift is a powerlifting deadlift performed in a supportive suit that assists the pull from the floor. It trains hip and leg strength while challenging your back and grip.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Put on your fitted deadlift suit with the straps in their lifting position.
- Stand with the bar over your midfoot in your practiced conventional or sumo stance.
- Grip the bar just outside your legs for conventional, or inside your legs for sumo.
- Lower your hips into your starting position with your arms straight.
- Pull gently against the bar to take up slack.
- Push through the floor to raise the bar close along your legs.
- Finish upright with your hips and knees fully extended.
- Guide the bar back to the floor with both hands on it.
Form cues
- Brace your trunk before you pull.
- Keep pressure through your whole foot.
- Let hips and shoulders rise together.
Common mistakes
- Letting the suit dictate an unstable setupAdjust your setup until you can reach the bar without tipping forward or losing your back position.
- Bending your elbows to help the pullTreat your arms as straps rather than trying to curl the weight.
- Leaning back at lockoutFinish with your shoulders over your hips rather than arching your lower back.
- Hitching the bar up your thighsReduce the weight if you need to rest the bar on your thighs or repeatedly bend your knees to finish.
Safety
Heavy loads and fatigue can strain your back, while pulling with a bent elbow can injure your biceps. A poorly fitted suit can restrict your setup or cause numbness and loss of balance.
- Have someone experienced with equipped powerlifting check the suit's fit before loaded attempts.
- Secure plates with collars on a level, clear lifting surface.
- Start below your usual unequipped working weight while learning the suit; increase load only after controlled repetitions.
- End the set if your position breaks down, or remove the suit if you develop pain, tingling, or numbness.
Choose an unequipped deadlift until your technique is consistent, and seek physiotherapist or doctor advice first if you have ongoing back, hip, or biceps symptoms.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Powerlifting Barbell
- Powerlifting Deadlift Suit
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 3 min
This is a specialized powerlifting lift rather than a general-fitness starting exercise; reset fully between repetitions and avoid maximal attempts while learning.